2. Pumpkin Seeds
The seeds of a pumpkin are commonly scooped out and discarded during the preparation process. But you may want to think twice the next time you’re carving a Jack-o-lantern or making a pie from scratch, as the seeds are a great source of iron; just a small handful (approximately one ounce) contains 4.2 milligrams.
While they provide the most benefit when consumed raw, roasting them for less than 15-20 minutes will still preserve much of the nutritional benefits.